Warm Up
1000 meter Row
Then
3 Rounds
10 Up Downs
20 Sec Sampson Stretch left
10 Hindu Push Ups
20 Sec Sampson Stretch right
10 Hindu Squats
20 Sec Down Dog

Workout of the Day

For Time

21-15-9 Unbroken Reps of
Overhead Squats use the heavies weight possible.
After each round complete
1 min Plank

Then

21-15-9 Unbroken Reps of
Front Squats use the heaviest weight possible.
After each round complete
1 min Wall Sit